My Life & Body Transformation: Thu 8/7

Thursday, August 7, 2014

Thu 8/7 - Full Body

Workout: LA Fitness
(Inc)85x8,8,7,65x10
(8PlLegPress)3x12
(155#RDL)3x10
(135#IsoRow)3x10
(Crunch)3x15
(250#Fly)11,10
(220#RevPull)2x8
(145#PullDn)2x10
(73#RopeExt)11,10
(50#FacePull)2x10
(35#Curl)10,8+8
(35#Rope)20
(10#RDelt)12
69 + 11 = 80 mins

Incline was good. Would've liked 3x8, but good pressing. R shoulder still wonky so I didn't do more volume. Leg press/RDL combo was good, but damn I need to start doing some cardio. Iso rows were good. 2 sets double arm, 1 set single. Supersetted crunches. Fly's were good. Reverse grip pulldowns felt real heavy on the 2nd set. Light pulldowns got real heavy on 2nd set too. Running out of steam. Finished up with some tri/bi/delt work. Great WO on 4th day of hard cut.

Nutrition:
I weighed 173.6 this morning. Feeling a little lean again already. Will have a refeed on Saturday.

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A little about my journey...

Hi, my name is Kip. On July 24th, 2011 I made a decision to change my life. At the time I weighed 250 pounds, was sedentary, my blood pressure was 170/110 and I was already on a max dose of BP medication to control it. I was well on my way to turning 40 and having a heart attack. This blog is about what I’m currently doing to improve my health and my journey to get my life and health back under control to get to where I am 9 months after starting (Apr 2012) - which is 170 lean pounds, no blood pressure meds and a new outlook on life.

I decided to start this blog for 2 reasons. First, it's a record where I can look back to see what’s working and what isn’t so I can make improvements. Second, a lot of people have asked me what I've done to transform my body, so hopefully it can help someone else glean some helpful information they can incorporate into their lives to make positive impactful changes. So, here it is. Since I'm just starting this blog 9 months in, I'll post a few blogs to recap in more detail where I was and how I got here. Going forward I'll be posting workouts and training/diet/nutrition information I think others can benefit from. I didn’t re-invent the wheel, so I’ll be referencing materials I use along the way. Below there's a picture taken shortly after a body fat test in May 2013.